favallone 
"Want to lose some body fat....then build some mass"
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This is an 8 week strength training program i recently read about in Muscle and Fitness Magazine I started it this monday.....take a look at my bodyblog to check my progress
Monday
Muscle Group Exercise Sets
Chest Bench Press 3
Incline Dumbbell Press 3
Shoulders Overhead Barbell Press 3
Upright Row 3
Back Bent-Over Row 3
Lat Pulldown 3
Traps Barbell Shrug 2
Dumbbell Shrug 2
Abs Hanging Leg Raise 3
Crunch 3
Tuesday
Muscl e Group Exercise Sets
Legs Barbell Squat 3
Leg Press 3
Romanian Deadlift 3
Calves Standing Calf Raise 2
Seated Calf Raise 2
Triceps Close-Grip Bench Press 2
Triceps Pressdown 2
Biceps Barbell Curl 2
Preacher Curl 2
Forearms Reverse Grip Curl 2
Wrist Curl 2
Thursday
Muscle Group Exercise Sets
Chest Bench Press 3
Decline Bench Press 3
Shoulders Overhead Barbell Press 3
Dumbbell Lateral Raise 3
Back Bent-over Row 3
Reverse-Grip Pulldown 3
Traps Barbell Shrug 2
Behind-the-Back Shrug 2
Abs Reverse Crunch 3
Cable Crunch 3
Friday
Musl ce Group Exercise Sets
Legs Barbell Squats 3
Leg Extension 3
Leg Curl 3
Calves Standing Calf Raise 2
Leg-Press Calf Raise 2
Triceps Close-Grip Bench Press 2
Overhead Dumbbell Extension 2
Biceps Barbell Curl 2
Seated Incline Dumbbell Curl 2
Forearms Reverse-Grip Curl 2
Reverse Wrist Curl 2
Week 1 Nov. 13,14,16,17
Day Reps per Set
Mon 10
Tues 10
Thurs 9
Fri 9
Week 2 Nov. 20,21,22,24
Day Reps per set Switch Thurs with Wed
Mon 8
Tues 8
Wed 8
Fri 8
Week 3 Nov. 27,28,30, Dec. 1
Day Reps per Set
Mon 7
Tues 7
Thurs 6
Fri 6
Week 4 Dec. 4,5,7,8
Day Reps per Set
Mon 5
Tues 5
Thurs 5
Fri 5
We ek 5 Dec. 11,12,14,15
Day Reps per Set
Mon 4
Tues 4
Thurs 4
Fri 4
We ek 6 Dec. 18,19,21,22
Day Reps per Set
Mon 3
Tues 3
Thurs 3
Fri 3
We ek 7 Dec. 26,27,29,30
Day Reps per Set
Tues 2
Wed 2
Fri 2
Sat 2
Take First Week of Jan OFF
Week 8 Jan. 8,10
Day Reps per Set Max Lifting Week
Mon 1
Wed 1 |
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